At a glance
- 8.4 g protein and 144 calories per 1 oz (28 g).
- 5.8 g protein per 100 calories: #251 of 536 foods in our USDA list, #1 of 33 in nuts & seeds.
- 1.4 g fiber and 0 mg sodium per serving.
What is pumpkin seeds like to eat?
Pumpkin seeds, or pepitas, are the green hulled seeds of certain pumpkins. They have a nutty flavor and a light crunch, and a sprinkle over salads, soups or yogurt is an easy way to add plant protein.
How can you eat more pumpkin seeds?
Try this
Toast and sprinkle over soupAdd to a trail mixTop a salad or grain bowlBlend into a green pestoIs pumpkin seeds good on a GLP-1?
A spoonful sprinkled on soft food adds a little protein without making the portion bigger. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does pumpkin seeds compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Pumpkin seeds | 1 oz | 8.4 g | 144 | 5.8 g |
| Hemp seeds | 3 tbsp | 9.5 g | 166 | 5.7 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
| Almonds | 1 oz | 6 g | 164 | 3.7 g |
Close to pumpkin seeds per calorie: black beans (6 g), pinto beans (5.9 g), cheddar cheese (5.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Pepitas are hulled; whole pumpkin seeds with shells are chewier, so check which you are buying, and look for unsalted if you prefer.
What's the full nutrition for pumpkin seeds?
| Nutrient | Per 1 oz (28 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 144 | 515 | |
| Protein | 8.4 g | 29.9 g | 17% |
| Fat | 11.2 g | 40 g | |
| Saturated fat | 2.4 g | 8.7 g | 12% |
| Carbohydrate | 5.2 g | 18.7 g | |
| Fiber | 1.4 g | 5.1 g | 5% |
| Sugar | 0.4 g | 1.4 g | |
| Sodium | 0 mg | 0 mg | 0% |
| Calcium | 10 mg | 37 mg | 1% |
| Iron | 2.3 mg | 8.36 mg | 13% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Seeds, pumpkin seeds (pepitas), raw". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
